US Army serviceman reveals brutal '301 test' to see how fit you actually are

A serviceman from the US army who now shares various savage workout challenges has revisited one of his most brutal tests.

David Winne, who goes by winnesworld on Instagram, designed what he calls the '301 test' - and it's pretty mental.

The routine challenges participants to complete a total of 100 squats, 100 bench presses, 100 deadlifts and then a one-mile run, all against the ticking clock.

The specialist workout is meant to test strength, muscular endurance and cardiovascular fitness all in one session by combining 300 reps across three barbell lifts and ending with a sprint.

In a post on social media, David, who has almost half a million Instagram followers, revisited it some years later and quickly recognised it is still 'not for the faint of heart'.

"It was time for a retest of one of my favourites I designed a couple years ago," he wrote. "And I was reminded the 301 is not for the faint of heart.

"There are 2 rules. One, it’s a running clock. The time doesn’t stop until you finish that 1 mile run. All tests and transitions are on the clock.

"Two, no partitioning. Meaning you have to finish all 100 squats before moving on to the bench. It must be done in order."

The workout routine starts with the first squat and doesn't stop until the end of the mile being run at the end.

Split into four parts, all one-hundred painful squats, bench presses and deadlifts have to be completed with a bodyweight barbell.

Issuing tips on how to master the challenge, David Winne recommends breaking up the reps and being 'ready' for the benchpresses, urging people to consider starting with smaller sets first.

He explained: "Break up the sets before failure. Stick to a plan and just chip away.

"The bench is the hardest. Just be ready. Start with even smaller sets than your squats.

"Short breaks and fast transitions. I think I did that better this time around. Those little rests add up."

And for those who may not be able to manage their bodyweight straight away, Winne suggested different levels to the fitness test while participants build up their strength.

Level two includes using 75 percent of bodyweight on the barbell, with level three coming in at a lower weight of 50 per cent.

Despite being up against the clock, Winne also suggests finishing the major feat in under 60 minutes as an ideal target.